Your Perfect Fitness Workout

Now you just need to put it all together. We asked three elite trainers — Kristi Burris, sports scientist and Equinox fitness manager; Sherri McMillan, 2006 IDEA Fitness Director of the Year; and Tom Terwilliger, American College of Sports Medicine trainer — to design the ultimate total-body workout just for WH. Each unique, expert-crafted move recruits several muscle groups at once, so you'll firm up all over without spending hours in the gym. After 4 weeks, your reflection in the Jamba Juice window will require a double take.

1. Stepup With Curl

Sets: 2 or 3 • Reps: 12 • Rest: 60 seconds

Works biceps, glutes, hamstrings, and quads Grab a pair of 8- to 10-pound dumbbells and stand to the right of an exercise bench with your arms at your sides, palms facing forward (A). Step up onto the bench with your left foot (B). As you straighten your left leg, allow your right leg to come up but don't rest it on the bench. Balancing on your left leg, curl the weights to your shoulders (C). Slowly lower the weights, step down, and repeat. Do 12 reps, then face the opposite direction and repeat, stepping up with your right foot. Do 2 or 3 sets on each side, resting no more than 60 seconds between sets.

2. Bench Press With Crunch

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Sets: 3 • Reps: 10 • Rest: 60 seconds

Grab a pair of 8- to 10-pound dumbbells and lie faceup on an exercise bench, knees bent with feet flat on the bench. Hold the dumbbells above your chest (A). Press them straight up while bracing your abs and crunching your head, shoulders, and upper torso toward your knees (B). Slowly lower your body and the dumbbells. That's 1 rep. Do 3 sets of 10, resting no more than 60 seconds between sets. Work large muscle groups--like your chest--early in the routine to maximize your overall calorie burn.

3. Pushup To One-leg Lift

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Reps: alternate legs for 30 to 90 seconds

Kneel on the floor about 2 feet from an exercise bench or the bottom of a staircase. Position your palms slightly wider than your shoulders on the bench. Straighten your arms and legs so you're in a plank position. Push up onto your toes (A). Perform a slow pushup while lifting your right leg (B). Repeat the pushup, raising your left leg. Continue alternating for 30 to 90 seconds.

4. Lateral Lift

Reps: 8 to 12

Grab a 4- to 8-pound medicine ball, place it between your ankles, and lie on your right side with your legs straight (A). With your palms flat on the floor in front of you for support, slowly lift your legs a few inches, then slowly lower them (B). Do 8 to 12 reps on each side without rest. Hit your abs every other move to keep them awake and engaged.

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5. Reach Squat

Sets: 1 • Reps: 12 to 15 • Rest: no more than 60 seconds

Grab a 5- to 8-pound dumbbell in your right hand and stand with it at your side (A). Extend your right hand straight out in front of you, palm facing left, while lowering your torso and raising your right leg behind you until your body forms a T (B). Perform a quarter squat with your left leg, then return to start and repeat for 12 to 15 reps. Repeat with your opposite arm and leg, resting no more than 60 seconds between sets. Short rest periods keep your hormone levels amped so you can build tone more easily.

6. Charlie's Angel

Sets: 2 • Reps: 10 to 15 • Rest: 60 seconds

Lie with your shoulders on a stability ball and feet flat on the floor hip-width apart, knees bent 90 degrees. Clasp your hands and extend them directly above your chest, like you're Farrah holding a fake gun (A). Keeping your hips still, slowly rotate your torso and arms to the left until your weight is on your left shoulder (B). Return to start and repeat to the right. That's 1 rep. Do 2 sets of 10 to 15, resting no more than 60 seconds between sets. Form fix: If your neck feels stiff, touch your tongue to the roof of your mouth to relax the muscles.

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